Why That Little Push Is Something We All Need
But I don’t want to go for a walk! Now what?
We all need to move. Everyday. Throughout the day. Breaking up our sedentary lifestyle with even 5 minutes of activity each hour gives us a boost both physically and emotionally. And those 10,000 steps? It turns out that more might really be better. Emerging scientific research suggests that upping our walking to 15,000 steps per day could lower our risk of cardiovascular disease.
I know the warnings. People who are inactive are more prone to developing chronic diseases (heart disease; high blood pressure; type 2 diabetes). Inactivity is also correlated with increasing waistlines, and can negatively impact strength, balance and flexibility.
So why haven’t I put on my runners?
Let’s take a look at what motivates us. That push to get going can take two different forms: intrinsic and extrinsic motivation. The intrinsic form is when motivation comes from within us. We do something because we enjoy it, we find it rewarding, and we gain personal satisfaction. In contrast, extrinsic motivation is external; for example, if I participate I will win a prize. In the latter, the reward is something I earn in addition to my activity, rather than the joy gained from performing the activity of the former. While it is tempting to think all healthy behaviours should be internally driven, they’re not, and that’s ok. In fact, extrinsic motivation plays an important role in spurring us to action when we are trying something new, or our interest is waning.
While extrinsic motivation can come in the form of rewards, it can also come in the form of punishment. Keep skipping those daily walks and you could be facing a lifetime of health issues! The problem is, punishments or scary health statistics are not great motivators. Many of us respond more favourably to positive health messages. Gain-framed messaging lets me know how I will benefit, without turning me off from even starting.
On those days when the couch is calling I need positive, extrinsic nudges to get me going. Happily, they are easy to find, once you know where to look for them.
- Tracking
Track and enjoy the big picture. This is more than doing circles around your couch trying to hit the target on your activity tracker before midnight, although that can be satisfying too sometimes! Look at your data over time. See how far you have travelled, and give yourself a big pat on the back. Now, pick a destination you have always wanted to travel to. How long do you think it will take you to walk the steps it would take you to get there by plane, train or automobile? Set yourself a goal, and get tracking!
- Rewards
Once you have achieved your goal it’s time for a reward! Make the carrot something you will enjoy, but keep it tied to the health objectives you have set out for yourself. The reward does not need to be monetarily based; the importance part is that it is meaningful to you. Of course, all that money saved on gas, parking and transit by sticking to foot-power could be channelled into a little splurge!
- Community
Community can take many forms. It could be your walking group, or bestie, that keeps you committed to getting your move-on. It could be your dog who loves the walks even more than you do. Your community could even be online; a group of like-minded individuals who can support and celebrate your wellness goals. Regardless of the form your community takes, this external support can be a key motivator in helping you to reach your goals. Another bonus — praise and feedback for a job well done can actually help improve our intrinsic motivation, making it even easier to stay on track.
My runners are on, and I’m out the door!
Learn how we can help you stay motivated at sproutatwork.com
